Author Archive

03 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Pre WOD: 20 mins to find:

5 x 1 Back Squats (same load for all sets)

WOD: For time:

30 Cal Row
30 Wall Balls (20/14)
30 Push Ups
30 Back Squats (done at 50% of your Pre WOD workout weight)

==

Q1)  What time window would someone need to get in figure/bikini shape?

A1)  This is dependent on your starting point (muscle tone and body fat %, for example) and what your goals are. The window can range from as short as 6 weeks to 24 or higher.  For my first show, I started with a body fat percentage of 20 and it took me 12 weeks to prepare.

How long before you see the changes you are looking for when preparing for a competition?

It’s about continual improvement.  I try to progress with each show but I am new to this sport and have a long way to go.  I know that change won’t happen overnight.  It’s going to take time, effort and commitment.

If I am interested in competing, where can I find more information?

Bodybuilding.com is a great resource as is NPC News online and Muscular Development.  If you want to chat with me directly, feel free to reach out.

Thank you Sam for letting me harass you with this Q&A.  If you are looking for more information, feel free to follow Sam on Instagram here,

CG

==

02 Nov
by: Published in Uncategorized

RIP Former Boston Mayor Thomas Menino

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

WOD 1: 5 rounds for time of:

14 Burpees
12 Kettlebell Swings (24/16)
10 Pull Ups
8 Over the Box Jumps (24/20)
6 Push Ups at the end of the last round perform

100 Double Unders or 30 additional Burpees

21 minute time limit

WOD 2: For time:

70 Burpees
60 Kettlebell Swings (24/16)
50 Pull Ups
40 Over the Box Jumps (30/24)
30 Handstand Push Ups
100 Double Unders

21 minute time limit

==

Sam A.  Q & A (that rhymes)…

Q1)  What is your favorite cheat food?  How often do you have it during training?

A1)  My favorite cheat meals are gluten free cupcakes from Georgetown Cupcake, plantain chips, and Sweet Green. I LOVE a good salad (yes, I consider salad a cheat meal when it’s covered in dressing and includes goodies like bacon).  Over the course of the last 3 months I’ve only had one cheat meal.  The frequency of cheat meals and the flexibility of that cheat are dependent on the shape I’m in and how close I am to a show and my current goals.

Q2)  What kind of prior preparation do you do to stay in track?

A2)  I meal prep all of my food for the week every Sunday. It normally takes me around 2-3 hours to cook and pack everything away. Generally this helps to make sure I’m on track all week long, eliminates excuses, and makes it easier to grab and go in the morning.

Q3)  If I don’t have abs and I want to get some, how strict and precise do I need to be with my diet?

A3)  We all have abs, so that’s good news, right?!  I personally don’t see my abs until I am nearing the end of my prep when my body fat is lower.  I believe genetics plays a role in the structure and composition of your abs, which we have no control over, but the one thing we can control is our diet.  For me, that’s key. If my diet isn’t on point my abs hibernate.

Thanks Sam,

CG

==

01 Nov
by: Published in Uncategorized

Hey everyone…if you are interested in volunteering or judging in the upcoming Southie Showdown at CrossFit Southie, please email coach Bern at bern@reebokcrossfitbackbay.com

Team WOD 1: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (95/65)
200 Double Unders or 120 Kick Outs

This is to be done Tabata style

Team WOD 2: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (135/95)
400 Double Unders

This is to be done Tabata style

==

The internal throwdown!!!

Reebok CrossFit Back Bay will be hosting their internal throwdown on Saturday, November 22nd.  Here are the big / important details:

  • Teams of 3:  they HAVE to be composed of 2 guys and 1 girl.  No exceptions will be made.
  • There are 15 spots available for teams competing in the Rx division
  • There are 10 spots available for teams competing in the Scaled division
  • Click here for the SIGN-UP sheet
  • Please sign up for the right division (Rx or scaled)
  • If you do not have a complete team (3 people = 2 guys + 1 girl) please put yourselves in the Free Agent list in the right division

Please e-mail me at gino@reebokcrossfitbackbay.com if you have any questions.  More details will be released at a painful and slow pace in the coming weeks!

Including a few of the workouts,

CG

==

31 Oct
by: Published in Uncategorized

Hey everyone…if you are interested in volunteering or judging in the upcoming Southie Showdown at CrossFit Southie, please email coach Bern at bern@reebokcrossfitbackbay.com

Team WOD 1: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/12)
70 Walking Lunge Steps
70 Knees to Elbows (100 Kick Outs)
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders (100 Kick Outs)

WOD 2: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

==

The internal throwdown!!!

Reebok CrossFit Back Bay will be hosting their internal throwdown on Saturday, November 22nd.  Here are the big / important details:

  • Teams of 3:  they HAVE to be composed of 2 guys and 1 girl.  No exceptions will be made.
  • There are 15 spots available for teams competing in the Rx division
  • There are 10 spots available for teams competing in the Scaled division
  • Click here for the SIGN-UP sheet
  • Please sign up for the right division (Rx or scaled)
  • If you do not have a complete team (3 people = 2 guys + 1 girl) please put yourselves in the Free Agent list in the right division

Please e-mail me at gino@reebokcrossfitbackbay.com if you have any questions.  More details will be released at a painful and slow pace in the coming weeks!

Including a few of the workouts,

CG

==

 

 

 

30 Oct
by: Published in Uncategorized

Hey everyone…if you are interested in volunteering or judging in the upcoming Southie Showdown at CrossFit Southie, please email coach Bern at bern@reebokcrossfitbackbay.com

 

WOD 1:  4 rounds of for time of:

8 Sumo Deadlift High Pull (95/65)
8 Power Clean (95/65)
8 Overhead Lunges (95/65)
8 Overhead Squats (95/65)
8 Back Squats (95/65)
8 “Y” Press (Behind the neck wide Push Press) (95/65)

40 minute cap

Last done on last Halloween

WOD: “SPOOKY”

6 rounds for time of:

10 Sumo Deadlift High Pull (95/65)
10 Power Clean (95/65)
10 Overhead Lunges (95/65)
10 Overhead Squats (95/65)
10 Back Squats (95/65)
“Y Press” (Behind the neck Wide Push Press) (95/65)

40 minute cap

Last done on last Halloween

==

The one workout to rule them all…

For those of you who are unfamiliar with the legend, it goes a little something like this:

A still young / perfect / handsome programmer wanted to come up with a fun workout for his clients who all loved him very much because of how still young / perfect / handsome he was.  He labored and toiled through days and nights, both of them uphill!  He scoured countless stacks of ancients tomes of halloween related words.  After great ordeals, this still young / perfectly handsome / handsomely perfect programmer came up with the colossal workout known as SPOOKY.  The only problem is that when it was time to write the workout down at the board, he had forgotten the rep scheme for the workout (it must’ve been all of the mental anguish).  He accidentally wrote down 6 rounds of 10 reps of everything as oppose to 4 rounds of 8 of everything.  Lo and behold, the workout, which had an original time limit of 45 minutes, was pretty undoable.  Today is stands as a great test of capacity and will and as a testament of how still young / perfect / and handsome that programmer is.

That guy is a legend,

Spolier alert:  that programmer was me,

I am legend,

Not the movie though,

CG

==

29 Oct
by: Published in Uncategorized

Pre-WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups (work negative if you dont have them)

WOD 1:

5 rounds for time of:

300M Row
12 Ring Rows
12 Over the Box Jumps (24/20)
12 Push Ups
25 Double Unders or 12 Kick Outs

WOD 2:

5 rounds for time of:

300M Row
12 Pull Ups
10 Over the Box Jumps (30/24)
8 Handstand Push Ups
30 Double Unders

==

Is this how you feel….

Please, please, please!  Don’t lose all control after today!  Diet in terms of your health and fitness will (and should) be a life time journey.  These 30 days were just the beginning.  Take some time to reflect on what worked and why and also what didn’t work and why.  Figure out a way to sustain this progress in the long term in such a way that you could do it without any issues.  The appropriate diet will give you the other half of what you are looking for at the gym and more!

Well done everyone,

CG

==

Mirjana Kulics liked this post
28 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to find:

1RM Power Clean or Power Snatch

WOD 1:

7 min AMRAP of:

30 Cal Row
25 Hanging Knee Raises
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Pull Ups

WOD 2: “Half 14.4″

7 min AMRAP of:

30 Cal Row
25 Toes to Bar
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Muscle Ups

==

But wait there’s more…

In case you were looking for some in-house help in your dietary journey, Coach Erin is available.  For everyone who still wants help after the Paleo Challenge is done (tomorrow!), please send an email to erin@reebokcrossfitbackbay.com!  Even if you didn’t do the Paleo Challenge or you are just looking for some guidance.  Nutrition is important enough for your health and fitness, that if you are unsure of what you are doing you should seek out some help!  Literally, this stuff can change your life.

So get on it,

CG

==

27 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to complete:

5 x 5 Back Squats (all at the same load)

WOD 1:  1 min AMRAP of:

Wall Balls (20/14)

1 min AMRAP of:

Kettebell Swings (24/16)

1 min AMRAP of:

Box Jumps (24/20)

0-60 reps = 1000M Row
61-75 reps = 800M Row
76-90 reps = 600M Row
91-105 reps = 400M Row
106+ = 200M Row

WOD 2:  1 min AMRAP of:

Wall Balls (20/14)

1 min AMRAP of:

Kettlebell Swings (32/24)

1 min AMRAP of:

Box Jumps (30/24)

0-100 reps = 1000M Row
101-120+ reps = 500M Row

==

So you want some more Paleo living?…

As a heads up, if you aren’t busy coming to cheer everyone who will be competing at the CrossFit Southie Showdown, Jason Seib will be in the area giving a talk about nutrition!  Who is Jason Seib you ask?:

Link to his website
Link to his book

So Jason will be having a sustainable fat loss seminar at Healthworks Back Bay  on November 8th from 12:30pm – 4:30pm.

Thanks!!
CG
==
Yony Bengtson, Erica Evans liked this post
26 Oct
by: Published in Uncategorized

WOD 1:  EMOTM for 20 minutes:

3 Deadlifts (225/155)
5 Push Ups

WOD 2:  EMOTM for 20 minutes:

3 Deadlifts (225/155)
3 Handstand Push Ups

Last done 5/8/14

==

Feliz Lunes a todos…

After having so many of you come up to me and express your love for this workout, we are bringing it back for another round.  It’s a reasonable way to get some good, complex volume in while not crushing everyone à la the last few Mondays.  In other news, since I am sure many of you having been thinking about it every waking hour of every day this month:  the Paleo Challenge is coming to it’s official end this very Thursday!  No longer will you have the crushing guilt of eating the exact same way you ate before…now it’ll just be the regular level of guilt (ba dum psh!).  I, of course, am kidding.  Many of you have done super well this month and I would love for you all to keep your efforts going!

This week I will show you how,

CG

==

 

25 Oct
by: Published in Uncategorized

THE INAUGURAL REEBOK CROSSFIT BACK BAY INTERNAL WEIGHTLIFTING COMPETITION IS TODAY!!!!!

Come cheer on your fellow athletes!

Team WOD 1:

For the least number of sets possible:

100 Thrusters (95/65)
200 Kick Outs
125 Back Squats (95/65)

Team WOD 2:

For the least number of sets possible:

125 Thrusters (95/65)
100 Toes to Bar
150 Back Squats (95/65)

==

Things got dark on the blog yesterday…

I just looked over the programming for November and nothing seems out of the usual for a Monday…

I am sure it was nothing,

CG

==

Chris Horkan liked this post
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